GIRL POWER Transformation: Sarah!

[pu12en12g]

Some tasty cheat days up in here !

[gymgrrrl]

- Tuesday - 8.14.07 -

Diet: 100% ON!!
Training: ON

Warmup: 5min Stairmill

Crazy Squat & Lunge Day!!!

*All squat weights are plates only do not include sled*

Vertical Hack Squat: 20x90#
Lunges: 10x20# (each leg)
Vertical Hack Squat: 20x50#
Lunges: 15x20# (each leg)
45º Hack Squat Sled: 20x90#
Lunges: 15x20# (each leg)
45º Hack Squat Sled: 15x110#, 12x140#
Side leg abductions: 10x10# (each leg)
45º Hack Squat Sled: 12x140# - LAST 5 ASS TO THE GRASS
Side leg abductions: 10x10# (each leg)
45º Hack Squat Sled: *DROP SET* 10x180#, 10x140#, 10x90#, 10x50# ASS TO THE GEASS

Cardio: 30min walking @3.5mph
Sleep: 7.5 hrs
Water: 3/4G
Energy: High

*Let me tell you, I was shaking like a MADWOMAN for that last set, ass to the grass, phew. My legs were barely holding me up for my walk, then coming downstairs after cardio, I about tumbled down haha. Great workout, immense sweat, immense fun.*

[cboesger]

Awesome workout

[gymgrrrl]

Wednesday - 8.15.07 -

Diet: Not ON, but not bad either! I ate everything planned, plus two HUGE bowls of oats. Mostly out of boredom but at least it was quality food!
Training: REST (except I played a lot of Wii )
Cardio: REST
Sleep: 8hrs
Water: 3/4G
Energy: High

I realize I need to do SOMETHING on Wednesday. Its my rest day, but I find myself at home, watching TV, waiting for Cruz to come over and EATING out of boredom. When I occupy myself with something I dont feel the need to eat. If it wasnt 109degrees I'd go for a walk or something, but the heat is treterous! I'll figure it out.

[gymgrrrl]

- Thursday - 8.164.07 -

Diet: 100% ON!!
Training: ON

Warmup: 7.5 min Stairmill

Killer Bicep Day

*All DB exercises were done with 12-15lb DBs*

Wide Grip BB Bench: 15x45#
Wide stance bench pushups: 15
Wide Grip BB Bench: Dropset: 15x95# to 15x45# (with legs raised)
Incline DB Press: 2x15
45Degree 2-arm row: Dropset: 15x15#DBs, 15x12#DBs, 15x8#DBs
Hammer Curl: 4x15
DB Flys: 1x15
Bicep Pullups: 8, 4 <- VERY little assistence
Triangle bench pushups: 15
Preacher Curl: Dropset: 10x45#, 10x35#


Cardio: 35min - sprint intervals. 1min sprint, 1min walk (5min warmup & cooldown)
Sleep: 6.5 hrs
Water: 2/3G
Energy: High

*SO, even just putting my hair up in a ponytail after this was difficult. Cant wait to have full body DOMS since legs are still crazy from Tuesday.

[pu12en12g]

*SO, even just putting my hair up in a ponytail after this was difficult. Cant wait to have full body DOMS since legs are still crazy from Tuesday.

[gymgrrrl]

TGIF!!! - 8.17.07 -

Diet: Had chicken & steak fajitas and 2 margaritas for lunch... power outage at work!!
Training: ON

Warmup: 5min walking

SLDL: 1x10x45#, 2x10x75#, 1x10x95#
Squat to bench: 3x10x50#
Compound Bridge on Stability Ball: 3x12
Crunches: 3x30
Forward lunges: 8x8 (with 15lbs) Decreasing rest periods in order 60/45/45/30/30/15/15 -- Yeah, Really badly shaking at the end!
Single-leg Bridge: 4x10 each leg (still all shaky from lunges!)
Bicycle Crunches: 4x20 each side.

Cardio: 30min slow walking
Water: 1/2G
Sleep: 8hrs
Energy: High!!

[gymgrrrl]

Saturday 8.18.07

PLYOMETRIC WORKOUT: (kinda half-assed though)

*Completed whole routine twice*
Tuck Jumps - 10
Run 15sec drop for 10 pushups - 5 rotations
Jackknives: 20, 15
Plyo pushups: 15
Lateral Hurdle Jumps: 30sec
Pushups and hold, nose to ground: 10
Back Stretch: 7reps

*I am also going to do some sprint intervals in a bit. Probably 30min worth. Then I get to rest until Monday night!

[gymgrrrl]

Sunday 8.19.07

Diet: ON - Higher carb day
Training: ON (in place of tomorrow) - UB#1 NEW ROUTINE!!!!

Warmup: 5min walk

Close Grip Lat Pulldowns: 8x8xplate #7 (this was decreased rest period, in order: 60s/45s/45s/30s/30s/15s/15s)
DB Pullovers: 2x12x15#
Mountain Climbers: 20
Single arm side rise: 1x10x10#, 2x15x5# (this was harder than expected)
Standing DB OH single arm press with twist: 8x8x10# (this was decreased rest period, in order: 60s/45s/45s/30s/30s/15s/15s) - REALLY felt the burn here!
DB Scull Crushers: 3x15x15#DBs
Cable French Press: 1x10x40#, 1x10x50#, 1x10x60#

Cardio: ON - 30min light walking
Sleep: 10hrs + 3hr nap!! lots.
Water: 1/4G
Energy: Average

[cboesger]

Great workout

[gymgrrrl]

Great workout

muchas gracias!
I really like this new routine so far!

[cervasa1977]

workouts are looking very strong great job

[gymgrrrl]

Monday - 8.20.07 -

Diet: 100% ON
Training: Rest
Cardio: Rest
Sleep: 6hrs
Water: 2/3G
Energy: High



Tuesday - 8.21.07 -

Diet: 100% ON
Training: ON LB

Light weight lower body workout. Lots of adductor and abductor moves as well as some extra plyo stuff.

Cardio: ON 30min (2min jog, 2min walk intervals)
Sleep: 7hrs
Water: 3/4G
Energy: High

[jiritt0]

I love the bright colours.. they lighten up my lifeee..

and yes I have a red bedroom. lol im not joking

good work, keep up the progress gurrrrlll!

[pu12en12g]

Sleep: 10hrs + 3hr nap!! lots.

Noiiiice !!!